• CrossFit Crosscheck

Monday, October 21


"Katana" Week 6: - - - - - - - - - - - - - - - - Two parts to our Monday, with a focus on strength today. Athletes who would like to re-do 20.2 can do so. - Back Squats - Conditioning ACTIVATION EMOM 6: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 3 Strict Pull-ups 6 Push-ups 9 Glute Bridges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Back Squat (10-8-6-4-2)

10-8-6-4-2 Reps Ascending percentages with each: On the 0:00... 10 Reps @ 60% of estimated 1RM On the 3:00.... 8 Reps @ 67% On the 6:00... 6 Reps @ 75% On the 9:00... 4 Reps @ 82% On the 12:00... 2 Reps @ 87%

Roadies (Time)

2 Rounds: 50 Wallballs (20/14) *Females 9' Target 50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 15 Chest to Bar Pullups

Rx+ 70 Wall Balls, 15 Bar Muscle Ups 2 Round chipper with larger set counts on each movement. The Open thus far has had short sets, and high round counts. A fitting test to come can be repetition management, with higher counts. This workout forces us to think more on our breakup strategy.

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